Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Alternating Pistols x 12-16 reps (6-8 each leg)
(if you are proficient with pistols, progress the movement with a PVC or barbell overhead as you pistol)
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
B.
Every minute, on the minute, for a total of 10 minutes, perform the following:
Snatch x 1
Loading:
*Set 1 – 55%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%
*Set 9 – 95%
*Set 10 – 95+%
In an ideal world, you would have a coach or training partner assisting you with loading your barbell. Just do your best, and if you get a little bit off on the minute, don’t sweat it. As long as you hit these 10 lifts within 10-13 minutes, that is fine.
C.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 95%
* Set 6 – 1 rep @ 95+%
Rest as needed
I know your legs aren’t totally fresh, but if the weight feels good on the 5th set, go for a new 1-RM.
D.
Three sets of:
Weighted GHD Hip Extension x 8 reps @ 4022
Rest 60 seconds
Ring Dips x 15-20 reps
Rest 60 seconds
A. 6/12/12 all sets
B. based on 265, failed last two reps at 255, so got 245.
C. Based on 425, PR’d with #430
D. Done with 35lb plate, 15 ring dips each set.
A. Done
B. Based on 155 max. Worked up to 145 and failed at 155. Just didn’t have it today
C. Based on 250. Tried to PR at 255 and failed…such a bummer of a lifting day!
D. Used a 25# plate, did sets of 15 UB ring dips, then completed 5 more for 20 each round
Jumped in on some EMOTM body weight stuff with an evening class. 5 burpees, 5 pullups, 5 T2B for 12 min. Finished each round under 23 seconds (most were at 20 seconds) and went unbroken from the pullups to the T2B. It felt good to be able to work quickly and recover and then maintain that pace for 12 rounds. Thanks for the great programming!!
A.
MU: 5, 5, 5. Subbed out pistols for heavy wall balls (20 and 25#) C2B unbroken butterfly: 10, 10, 10
B.
95, 105, 110, 115, 120, 125 (f), 125, 130, 135, 140(f), 145 (PR)
C.
155, 175, 205, 215, 225, 235, 240 (PR)
Still feeling sore, and moving slow, but everyone else’s PR’s today inspired me to keep pushing though. Glad I did, and learned to push through the days that aren’t feeling great.
A. work in progress…except for pistols:)
B. 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 103
C. PRish @195# (never really knew my max fo sho)
2x bodyweight for you soon on that BS, Leah! Good work!
A) Muscle ups: practiced progressions. Pistols felt good today. Practiced butterfly pull ups.
B) 55/55/55/60/65/70/75/80/80/85# (5# PR!)
C) 130/150/160/180/195 (10#PR)/ 200#f
D) Done. Weighted hip extensions w/25#
Two PR’s today – I’ll take it!
WOW!!! Great day. Like I said in the notes, I knew you all weren’t fresh, but I am PUMPED to see all of these great results.
And many thanks for the kind words about the program, but trust me, writing a program is the easy part. The hard work you all put in every day in training is the reason why you’re hitting consistent PRs. I am happy to do what I can and excited to see all of our athletes’ hard work paying off for them.
A) done, getting better at linking muscle ups
b)70/75/80/85/90/100/105/110/120f/120
c)160/180/190/200/215/235f
D) done 15/15/10 without a band! Sets of 5
A. Worked on bar MU’s…got 3 unbroken
Pistols pretty good today, kipping C2B
B. got up to 100lb (my current 1-RM, (f) 105)
C. Worked up to 190 in 7 sets (10# PR)!!! It was stuck at 180 forever.
D. Done w/25# x8, 3×15 kipping ring dips…still working on proper technique
E. rowing class
A) completed
B) worked up to 145
C) 365 PR
D) out of time
A. M-Ups: 8/8/8
Pistols: used 8 kg for set 1&2 then 15 kg for set 3. First time doing pistols this way… Very interesting!
B. Worked up to 64kg. Tries new PR 70kg and oh so close.
C. Failed at 95%. Legs so tired. Did 2 more singles at 85% focusing on explosive bottom.
D. Done
A. Done. CTB getting better.
B. 155,165,175,185,185,195,200,205(f),205 – first time snatching heavy in months so fairly happy with this.
C. 225,255,275,285,300,275 – backed off a bit at the end because hip felt a bit off and didn’t want to test it.
D. GHD-25,35,35
Dips – 15,15,15
started this but felt light headed and pukie. trying training fasted isn’t working for me. try again tomorrow
that was supposed to be me. lulu rocked it
A.) Done
B.) Done Based off 240, felt great and went for PR @245 and hit it finally after 7 weeks chasing that!!
C.) Done Based off 405
D.) done with 20#
A. DONE
B. SNATCH
60
65
70
75
80
85
90MISS
95
100MISS (GOOD)
105MISS (GOOD)
C, BACK SQUAT
140
160
170
180
190 MISS
200 DIDN’T DO
D. DONE
A) Muscle ups 7-7-7 these felt strong today…
B) Snatch: 145,155,165,175,185,195,205,215,220,225f,225f
C) Back squat: 275, 305,335,345,365,375F totally chickened out on 375
D) 25# plate, ring dips 15 kipping, 15 strict, 10-5 mix
a) 8-8-8, 12 – 12 PVC – 12 Bar, 12,12,12
I’ll do it thursday
b) 145,160,175,185,205,215,225,240,250,270f “Really happy with my speed and positioning”
c)265,300,2×320,2×320,2×320
d)Out of time
A. Getting much better at these. Been practicing without the false grip like you suggested.
B. 133-213. Missed 223 then went down to 193. 3rd time in my life I’ve snatched that. Not far from a massive pr
C. Got up to 353. Knees started to cave so finished up with 2′s at 310.
D. Done 20# vest
A.
Muscle-Ups 8, 8, 8 reps
Alternating Pistols x 16, 16, 16 reps
Chest-to-Bar Pull-Ups x 15, 15, 15 reps
B.
100, 110, 120, 130, 140, 150, 160, 165, 175, 180. Nailed it all…super happy with this…
C.
Back Squat
225, 255, 275, 290, 305, 325 (5lb PR)
D.
Weighted GHD Hip Extension x 8 reps with 25, 35, 45lbs
Ring Dips x 20, 20, 20 reps
Yay, I came to the PR party too. Congrats!
A.
Muscle-Ups 8, 8, 5 (more strict) reps
Alternating Pistols x 16, 16, 16 reps
Chest-to-Bar Pull-Ups x 10, 12, skipped – Feels so much better when my grip is closer
B.
125, 135, 135, 155, 165, 165, 185, 205(f), 205, 205. I’m pretty happy about this.
C.
Back Squat
265, 285, 325, 345, 395 (low bar), 425 (low bar and 10lb PR)…YES!!!!!
D.
skipped, it was getting late and I was too pumped about my PR
A) Did strict pullups and dips for muscle up work. 15 pistols per leg, working on speed. Can’t do butterfly pull ups, (bar mounted on wall), so worked max rep mixed grip & reverse grip strict pull ups.
B) 75/80/85/90/95/100/105/110/115/120
C) 135/155/185/195/205/215/225 (all PR’s above 195!) Knew my max had increased substantially since last time really testing it. Happy with 225!
D)done; 20 stationary dips.